Calories in Honey: Nutrition Facts & Serving Sizes
Per 1 cup (339g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Honey contains 304 calories per 100g, with a single tablespoon (21g) delivering about 64 calories and 17.3g of carbs with zero fat and negligible protein. It is composed almost entirely of sugars, primarily fructose and glucose at 82.1g per 100g. Honey is a natural sweetener produced by bees from flower nectar and contains trace amounts of antioxidants, enzymes, and micronutrients not found in refined white sugar. While its caloric density is high, it is typically used in small quantities. Raw honey in particular contains beneficial compounds including polyphenols and antimicrobial enzymes. It is a popular addition to pre-workout oatmeal, protein shakes, and yogurt for a quick carb boost.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (339g) | 1030.6 | 1g | 279.3g | 0g | 0.7g |
| 1 tbsp (21g) | 63.8 | 0.1g | 17.3g | 0g | 0g |
| 1 packet (0.5 oz) (14g) | 42.6 | 0g | 11.5g | 0g | 0g |
| 100g | 304 | 0.3g | 82.4g | 0g | 0.2g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 304 | 15% |
| Protein | 0.3g | 1% |
| Total Fat | 0g | |
| Total Carbohydrates | 82.4g | 30% |
| Dietary Fiber | 0.2g | 1% |
| Sugars | 82.1g | 164% |
| Sodium | 4mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 6mg | 0% |
| Iron | 0.4mg | 2% |
| Potassium | 52mg | 1% |
| Vitamin C | 0.5mg | 1% |
| Magnesium | 2mg | 0% |
| Phosphorus | 4mg | 0% |
| Zinc | 0.2mg | 2% |
| Selenium | 0.8mcg | 1% |
| Folate | 2mcg | 1% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Honey
Honey has been used for centuries both as a food and a natural remedy, and modern research backs several of its traditional uses. Compared to refined white sugar, raw honey contains a range of polyphenolic antioxidants that help neutralize free radicals and reduce oxidative stress. These compounds are more concentrated in darker varieties like buckwheat honey.
For athletes and active people, honey is a practical fast-digesting carb source. The combination of fructose and glucose provides quick energy that can be used before or during training. Some studies have looked at honey as a carb source for endurance performance, with results comparable to commercial sports gels.
Raw honey has documented antimicrobial properties due to its hydrogen peroxide content, low pH, and high sugar concentration. It has been used topically for wound healing and has shown activity against several common pathogens in lab settings.
Honey's main limitation is its extremely high sugar content at 82.1g per 100g. While natural sugars, they still spike blood glucose and count toward total carbohydrate intake. For anyone cutting or following low-carb diets, honey needs to be portioned carefully. A single tablespoon adds 17.3g of carbs, which is a significant chunk of a strict daily carb budget.
Dietary Considerations
Honey is naturally gluten-free and free of fat and cholesterol, making it suitable for many dietary patterns. It is not vegan, as it is produced by bees. Honey is not compatible with ketogenic or strict low-carb diets given 17.3g of carbs per tablespoon. For weight loss, it can be used in very small amounts as a natural sweetener, but its calorie density at 304 calories per 100g means portions must be controlled. It is paleo-friendly and whole30-approved in moderate amounts. Diabetics and those managing blood sugar should consult a healthcare provider before regular honey consumption due to its high glycemic load.
Daily Intake (100g)
100g of honey provides 15% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in honey?
Honey contains 304 calories per 100g. A single tablespoon (21g) has about 64 calories, and a small packet (14g) contains roughly 43 calories.
Is honey good for weight loss?
Honey is not ideal for weight loss in large amounts since it is calorie-dense at 304 calories per 100g and almost entirely sugar. However, a small amount as a natural sweetener can fit into a calorie-controlled diet. The key is keeping portions to a teaspoon or tablespoon rather than liberal use.
How much protein in honey?
Honey contains 0.3g of protein per 100g and about 0.1g per tablespoon. It is essentially a zero-protein food.
Is honey healthier than sugar?
Honey has a slight nutritional edge over white sugar due to its trace antioxidants, enzymes, and micronutrients. However, both are high in sugar and calories. Raw honey offers more of these benefits than processed varieties. From a blood sugar perspective, both cause similar glucose spikes.
Is honey keto-friendly?
No. Honey is not keto-friendly. It contains 17.3g of carbs per tablespoon, almost all from sugar. Even a small drizzle can take up the entire daily carb allowance on a strict ketogenic diet.
Can you eat honey before a workout?
Yes. Honey is a fast-digesting carbohydrate source that can provide quick energy before or during training. A tablespoon mixed into oatmeal or a pre-workout meal adds 17.3g of readily available carbs without any fat to slow digestion.
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